Tuesday, October 13, 2020

A. Front Squat

4/4/3/2/2/1/1 Build in weight across all sets rest 2:00 between sets

B1. Deficit Deadlift

7 reps x 3 sets **Stand on a 25/35/45 lb plate build to an RPE of 7 rest 2:00 between

B2. Wide Stance Pushups

12 reps x 3 sets rest 2:00 before going back to Deadlift

C1. FFE Split Squat

8 each leg eith the HEVIEST POSSIBLE WEIGHT x 5 sets Carry the heaviest object you can in a Front rack style.

C2. Bench Dips

15 reps x 5 sets rest 1 min before going back to the Split Squat

D. “AB” FARMIN

DEAD BUGS x :45

Pallof 1/2 kneeling Upward CHOPS x 12e/s

Russian Twists x 12

Heavy KB Front Rack Marches x :45

5 sets res as needed